So so new to running..advices, tips

Hello guys! I'm Robinson from the Philippines and basically new to running. A friend encourage me to run and tried it and I'm falling for it. I can never follow a strict plan (like in those running apps -Runkeeper & Runtastic or the C25k something) since I'm working in a rotating schedule & on-call if emergency situation arises (IT).

Started running just this August. With only very limited time (30mins at least; you can see my progress in Runkeeper). Just this morning I do a 5k run, took me 40mins (8km/h pacing) with lots of run-walk combo in between.

Any advice, tips for a guy like me who has very limited time on running (schedule mentioned above), if I have the time, what is the ideal workout plan to follow? Been reading this forum for the past 3 days. I just have the courage to register and post for I'm kinda frustrated but somehow happy of what I've achieved given the limited time. Thanks in advance.

You said you ran 5k this morning using run-walk combos. That works. If you keep doing that regularly, that's a fine plan. Listen to your body, and you will build up speed and endurance naturally at your own pace. Are you frustrated because you haven't made more progress in the short time you have been running? My advice, take your time and have fun. You are just getting warmed up. I don't believe there is a one-size-fits-all, ideal plan.

I like following a program, and working it into my own schedule, because then I feel like I am progressing at an expected pace. My one piece of advice is not to push yourself too hard too fast, listen to your body and don't hesitate to walk if you need to.

I'll give the contrarian advice...kick the walking habit. Pick a pace you can maintain for the full 30 minutes and stick with it. Eventually you will transition from "walking as fast as you can" to "running as slow as you can". As you stick with it, your running pace and distance will increase. It really only took me about 2 weeks to go from walking quickly for 30 minutes to running slowly for 30 minutes and I was a LOT more out of shape than you are (5'10", ~90 kg).

The hardest part at the very beginning phase you are in is just learning to endure the workout. Running is hard in the beginning. You can go further than you think. As I mentioned in previous posts on other threads, at the beginning, I can remember running for 10 minutes (very slowly) and still thinking that there was NO WAY that I could make it the full 30 minutes. I did...just about every time. You need to learn that if nothing hurts, to just keep going. That's the hardest hurdle in the beginning phase, in my opinion.

So glad that you're learning to love running! It can be frustrating at first, especially when you have an erratic schedule that doesn't allow for regular runs. You're going to get a lot of great advice from your fellow new runners. I think that the best thing I can recommend is to set small goals. As others have said: just focus on 10 minutes of exercise. no matter how busy your day is, you can always find 10 minutes of time. Always have your running shoes and gear with you. you can always set out and run or walk for 10 minutes. Don't worry about how far or fast you're going. Just focus on moving forward at a pace that feels comfortable and sustainable. Go for consistency at first. Focus on just trying to run for 10 minutes each day for 5 days one week. The next week, set a new goal. Say running for 12 or 15 minutes 5 days per week. beware of doing too much too soon - that's a recipe for injury.

The other MOST important thing is to make sure you have running shoes that offer your feet the support and fit that you need. Go to a specialty running shop, have your feet measured, and try out a few pairs. Don't shop my price or fashion. Worn-out or ill-fitting shoes are a leading cause of injury.

I'd also encourage you to check out our new articles for beginners, which you can find here.

You might also check out our (free) Start Walking and Start Running training plans. You can move through them at your own pace, repeat the weeks as many times as you'd like, and move ahead when you're ready. By following a plan you can be sure to add distance and time gradually, with enough time for recovery, so you can get fit without getting hurt.

Hope that helps. Good luck!

Jennifer Van Allen

Special Projects Editor

Runner's World

RRCA & USATF-Certified Running Coach

Author of The Runner's World Big Book of Marathon and Half-Marathon Training

@ terrabiped: Hello there! Frustrated 'coz of the type of schedule we had at work. I'm starting to love running. I'll take your advice to take my time and have fun. I'm planning to join a 10k run (Milo) this coming October. Hopefully I can get into shape for the planned run. Thanks for the tip btw

@ Sarah Wegener: That's a thought at the back of my head, not too push myself or rush myself too fast. As what terrabiped said, take my time & have some fun. Thank you!

@ GoodGreif31: You're one of those lucky guys/gals that only took a couple of weeks or so to accomplish something like it. I still have breathing problems (stamina) when I try running nonstop for at least 7mins or so. That's the time the walking kicked in. And before I knew it, my walking time is longer than my running time. If I'm gonna based my pacing on the apps I used, I paced better when walking than running

@ Jennifer Van Allen: Hi Jen! Jen is also the wife's name Anyway, yep, I already got this running bug lately, can't even wait for my next open sched for me to run..

That's one of my frustrations, finding at least as what you said 10 mins of my time / day. Life's hard here, have 2 kids, so many fishes and dogs, do some extra work for additional income, etc...But I'll take your advice. I'll try to find time for the love of my new passion.

Unfortunately, the links you gave me (Start Walking & Running) are blocked on our company network (yes Administrators here are paranoid) so I can't view/read what's there. I'll try to follow a plan that fits on my strict sched. Thank you.

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